Strength
Front Squat
10x3 on 1:30

WOD
5 Rounds, Each For Time:
10 Power Jerks
10 Power Cleans
50 Double Unders
2:00 Rest

TIMECAP: 20:00

@ 0:00: Row 4:00 for Calories

--2:00 Rest--

@ 6:00: 3 Rounds For Time:
15 Hang Power Snatch, 95#/65#
15/12 Pullups
15 Thrusters, 95#/65#
20/15 Pushups
15 Sumo Deadlift High Pulls, 95#/65#
30 Butterfy Sit-Ups

TIMECAP: 20:00 (26:00 on running clock)

--2:00 Rest--

@ 28:00: Echo Bike 4:00 for Calories

Strength
Pendlay Row
3x10

WOD
AMRAP 18:
18 Toes-to-Bar
12 Single Arm Overhead Reverse Lunges, 50#/35#
400m Run

Strength
Every 3:00 x 10:
6 Touch-and-Go Deadlifts
12 Box Jump Overs
--Echo Bike at steady pace remainder of 3:00

Strength
Power Clean
3-3-3, 2-3x3

WOD
4 Rounds:
500m Row (Go Hard)
1:00 Rest
15/12 Handstand Pushups / Pushups
1:00 Rest